Summer This + That

July 30, 2023July 25, 2023 ~ me ~ Leave a comment

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it: a simple way to lose weight and be healthier. Welcome to Kucia Kodes who is now Following.

Summer demands its own sort of foods. Foods for a road trip. Foods for the barbecue. Foods for the beach. Foods for when there is no time to cook. Foods for when it is too hot to cook. Thus, Summer foods do not have a particular theme, unlike Winter’s hot soups and stews. In a way, this is free-ing: if you do a little planning, a quick pick-up meal is easy to do. Have lots of different vegetables on hand, several fruits, some meat and fish in the freezer, then many Summer meals can be prepared out of this and that.

Our breakfast is from Malta, where it is very warm in the Summer. Our dinner uses lots of veggies on the grill. Easy to prepare, quick to cook, just right for Summertime.

Maltese Bake: 130 calories 6 g fat 2 g fiber 10 g protein 10.5 g carbs 66.5 mg Calcium NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF The flavors of sunny Malta await you at breakfast.

1 two-oz egg 3 Tbsp frozen spinach ¼ oz tuna 1 filet canned anchovies, minced ¼ cup Mediterranean Vegetables, excess liquid drained off 3 oz melon Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories]

Thaw the spinach the night before and place it in a sieve to drain out extra liquid. If pressed for time, thaw the spinach and squeeze it in your fist to expel liquids. Break up the tuna in a bowl and add the minced anchovy along with the Mediterranean Vegetables. Whisk the egg, then stir into the other ingredients in an oven-proof dish which has been spritzed with non-stick spray. Bake at 350 F for 12-15 minutes. Plate with the fruit and pour the optional beverages. Good stuff.

Fish Kabobs: 236 calories 8 g fat 4 g fiber 27 g protein 22 g carbs 77 mg Calcium PB GF Any firm fish will work for this simple meal. The Fresh Polenta is from Jacques Pepin and it is a keeper.

4 g firm fish [swordfish, tuna, halibut], cut in 1-2” cubes 1 oz eggplant cut in 1” chunks, skin left on 1 oz cherry tomatoes ¾ oz red or yellow bell pepper, cut in 1” squares 2 tsp Pimenta do Queijo or other red pepper sauce ½ cup fresh polenta* ½ cup side salad**

Combine the pepper sauce with 2 tsp water in a small, microwave-safe bowl. Toss the eggplant and bell pepper in the pepper sauce and microwave for 30 seconds. Remove the bell peppers and microwave the eggplant 45 seconds longer. Cool the vegetables and save the marinade. Prepare the polenta.

FRESH POLENTA: 1 sv = 1/3 cup = 80 calories PB GF 1¼ cups corn kernels, fresh or frozen 1 tsp unsalted butter freshly-ground pepper + salt Puree corn in a blender until ‘smooth’ [it will still be a bit chunky, but you shouldn’t see whole kernels]. Put butter in a warm pan, then add corn, pepper and salt. Cook about 30 seconds or until it thickens.

Assemble the kabobs on skewers and brush with remaining marinade. Sprinkle with a little salt and pepper. Broil 4 minutes, then turn the kabobs, brush with marinade, and broil for 4 minutes more. Prepare the side salad and plate to applause.

**SIDE SALAD: Serves 1 36 calories PB GF Here is a side salad to go with any meal. 1 cup lettuce, slice into ½” strips if leaves are large ½ oz grated carrots 1 oz tomato ½ tsp olive oil, plain or flavor-infused [ex: lime] ½ tsp flavorful vinegar

Who Dunit? Who Ate It? Chapter VIII

July 26, 2023January 23, 2026 ~ me ~ Leave a comment

Dear Husband and I love to read ‘whodunits.’ Crime literature in English harks back to Edgar Allen Poe’s Murders on Rue Morgue in 1841. As the genre took off, a sub-genre developed in the 1900s: culinary crime. These books are read as much for the procedural as for the vicarious thrills of the meals that are described along the way. There are many authors who tantalize our tastebuds while they challenge our little grey cells and today, I will feature foods from two widely different sources.

Sherlock Holmes, created by Arthur Conan Doyle, is perhaps one of the most famous and recognizable fictional sleuths. His mind is computer-like in its knowledge and recall. He is restless, self-destructive, depressed, and reclusive, yet somehow likable. His only friend is his chronicler and former flat-mate Dr. John Watson. Holmes is better known for his ingestion of cocaine than his intake of food, yet Mrs Hudson, his landlady, brought three meals a day up to the rooms at 21-B Baker Street – even if her famous client never ate them. You can eat this one and think of him in foggy London.

Rashers & Egg: 145 calories… 10 g fat… 1 g fiber… 10 g protein… 4.5 g carbs… 30 mg Calcium… NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF A ‘rasher’ is an English term for one slice of bacon. Bacon and eggs are a classic combination.

+++ one 2-oz egg ++++ 2 slices American/streaky bacon ++++ 1 oz strawberry or apple or peach ++++ Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] ++++ Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] ++

This breakfast is ‘elementary,’ as Holmes would say to Watson. Cook the bacon until crispy, remove from pan and pour out most of the fat. Add egg and cook to your liking. Plate with fruit and sip the beverage of choice.

Nero Wolfe was created by Rex Stout in 1934. Wolfe is quirky, reclusive, and hugely fat. Seldom leaving his New York flat, he still manages to solve crimes with the help of his assistant Archie. In Some Buried Caesar, Nero and Archie go to the agricultural fair to show Wolfe’s orchids. In the food tent run by the Methodist Ladies, they wax lyrical over homey fare. Instead of eating Fritz the Chef’s exotic delicacies, they dine twice on Chicken & Dumplings.

Chicken & Dumplings: 293 calories 7 g fat 4.6 g fiber 38 g protein 30 g carbs 67 mg Calcium PB This was a real hit in my parents’ Central Pennsylvania home and it is still a favorite with us. Be aware that it is best made over 2 days, but it basically cooks by itself with a few busy bouts by you. Worth the time and effort. AND this recipe serves 4 [four] people, so have a party serving this great make-ahead meal. If you serve one or two, make the whole thing anyhow, then package and freeze the remainder.

++ 3 pound whole chicken, preferably a fowl although you will get more meat from a fryer ++++ ½ cup onion, chopped ++++ 1/3 cup carrots cut as coins ++++ ½ cup celery, chopped ++++ bay leaf ++++ 3 peppercorns ++++ 1.5 tsp Worcestershire sauce ++++ 2 Tbsp white whole wheat flour ++++ 4 dumplings** ++++ per person: ¼ cup green peas ++

Cut up a 3 pound chicken into leg quarters, breast quarters, back, wings. In a large pcast iron pan or Dutch oven, brown the chicken in a little oil on all sides. Add the vegetables, bay leaf, pepper, and water to cover. Simmer on the cooktop for 45 minutes. Add 2 tsp salt, cover, and simmer for another 45 minutes. Strain off the stock and let the fat rise to the surface to cool. Discard the fat. Reserve the vegetables. Cool the chicken and remove the skin. Pull off the meat in chunks: you will use 17 oz meat by volume. You could stop here.

Measure ¼ cup of stock and whisk in the 2 Tbsp whole wheat flour to form a paste. Measure 1.5 cups stock and pour into a stovetop-safe serving dish along with the Worcestershire sauce. HINT: save any remaining stock and chicken for excellent soup. You could stop here. Add the flour water paste and stir to incorporate. Put the vegetables and chicken meat into the dish and adjust seasonings to taste. You could stop here. Twenty minutes before you serve, prepare dough for the dumplings.

**DUMPLINGS: makes 4 each = 70 calories.. 0 g fat.. 2.6 g fiber… 3 g protein… 23 g carbs… 130 mg Calcium… This dumpling is the savory type you cook over a stew, such as Chicken Fricasse. I’ve even used it in St Kitts Fish Stew. The recipe comes from Fannie Farmer.

— 10 Tbsp white whole wheat flour — 1+1/3 tsp baking powder — big pinch salt — pinch sugar —- big pinch spices or herbs —- 4 Tbsp/2 fl. oz milk —

Combine all the dry ingredients, then stir in the milk. The batter should be stiff but not dry. [add a little stew broth or water if needed] See directions below for cooking the dumplings.

Heat the chicken mixture and place 4 dollops of dumpling dough on the chicken and vegetables but not so that it is in liquid only. Let it all bubble gently for 10 minutes, then cover the dish and continue to cook for another 10 minutes. Steam the peas and pour over the top of the dish before bringing to the table. Serve this simple classic proudly.

Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:

1 two-oz egg = US large	1.5 two-oz eggs + dill pickle
tuna fish — canned or cooked	Swiss cheese + 3%-fat ham
frozen spinach + anchovy	cooked, left-over pork + melon
Mediterranean Vegetables + melon	dab of mayonnaise + dab of mustard
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

Dinner, single portion for Monday:………………………….. single portion for Thursday:

firm-fleshed fish [swordfish/tuna] fillets	zucchini + onion + 3 eggs
eggplant + cherry tomatoes	chicken breast meat [optional] + garlic + herbs
red/yellow bell pepper	Laughing Cow cheese + Parmesan cheese
side salad + Fresh Polenta	white-whole-wheat bisquick + oil + vinegar
Sparkling water	Sparkling water

Dust Bowl

July 23, 2023July 20, 2023 ~ me ~ Leave a comment

In the 1930s, the United States suffered a terrible ecological disaster: the Dust Bowl. The centers of continents are usually very dry and there had been many droughts on the prairies in past centuries. But a 10-year drought in the Central Plains had killed the farm crops and baked the earth. The major difference this time was that the deep-rooted prairie grasses, which had anchored and protected the soil, had been plowed up since the mid-1800s to plant wheat and corn. Now the silt and sand blew away in the wind as Dust, burying the fields and sifting into the windows of the houses. Dust was deadly to humans, causing irritation of the lungs which resulted in ‘dust pneumonia.’ Face masks were recommended, to filter the air, but many people in the area refused to wear them. The Dust traveled hundreds of miles to the East, enveloping the US Capitol in Washington D.C. as a bill on soil conservation was being discussed! The event altered the weather of North America for a few years, creating a heat wave in the upper-Mid-West in July of 1936. Triple-digit temperatures set records and caused the deaths of 5000 people. Does this all sound familiar, in this hot, hot July of 2023? The Dust Bowl and its heat wave were a local phenomenon then, while excessive heating this time is global. Our current weather woes are not going to go away. The Dust Bowl ended and new farming practices were put into place. This heat will continue until new energy practices are put in place. Do your part.

Bacon and eggs and apples are popular in the Heartland, so we will have them for breakfast. Ocean fish is not always available in the middle of the continent, but canned salmon can fill that gap, just as it fills the cucumber for our cooling dinner.

Apple-Bacon Bake: 131 calories 6 g fat 1.6 g fiber 9 g protein 8 g carbs 73 mg Calcium NB: The food values shown are for the egg bake and the fruit, not for the optional beverages. PB GF Simple, honest flavors, easily prepared.

1 two-oz egg ¾ oz apple, peeled, cored, sliced thinly 1/8 oz bacon, diced ½ Tbsp ricotta cheese, drained if too liquid 1 tsp Parmesan cheese ¼ tsp prepared mustard pinch crumbled dry sage ½ oz pear Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Spritz a ramekin with cooking spray. Set the toaster oven at 350 F. In a saute pan, cook the bacon until done. Drain away the fat and blot in paper towel. In the same pan, saute the apple until softened. Put apple and bacon in the ramekin. Whisk the egg, ricotta, Parmesan, mustard, and sage together and pour into the ramekin. Bake for 12-15 minutes. Prepare the beverages and the pear. How pleasant.

Cucumber Boat with Salmon: 258 calories 12.4 g fat 3 g fiber 20.4 g protein 19 g carbs 162 mg Calcium PB GF So easy for the summer or anytime.

2¾ oz cooked salmon, canned or fresh one 3.5 oz cucumber, of which you will use half to serve one person ½ Tbsp Watercress sauce 1 tsp Dijon mustard 1/8 oz leek, white part OR scallions ½ cup 4-bean salad

Slice the leek and blanch in a little water in the microwave. In a bowl break up the salmon and combine with the sauce, mustard and leek. Slice the cucumber in half lengthwise and scoop out most of the seeds with a melon-baller. Mound the salmon into the cucumber boat and plate with the 4-bean salad.

Slow Days: Farro with Tomatoes and Pesto

July 21, 2023November 10, 2023 ~ me ~ Leave a comment

People who are new to Fasting often pose the questions: “Can I really eat ‘anything I want’ on a Slow Day?” and “What should I eat on Slow Days?” To answer those questions, I have decided to add some blog posts to show some of the foods we eat on what the world calls NFDs [non-fast days] but which, in our house, we call ‘Slow Days.’ This feature will appear sporadically.

Now for the answers. Can you really eat ANYTHING you want on a Slow Day? Not really. If you eat too many calories every Slow Day, you will not lose weight. There are many questions asked on the Fast Diet Forum which attest to that. Once in a while you can splurge, as long as it isn’t everyday. For what to eat on Slow Days, Dr. Mosley recommends a Mediterranean Diet. As for how we eat, an example follows.

This recipe is from a New York Times article by Yasmin Fahr. Since we wish to add to our repetoire of whole-grain/Mediterranean Diet recipes, I thought this might be good. I like farro. Dear Husband, who is not wildly enthusiastic about my attempts to add whole grains to our diet, was indeed very enthusiastic about this meal. With almost every fork-full, we exclaimed, “Isn’t this delicious!!” We will decidedly prepare and eat this meal again. And again.

4 servings, original	2 servings, my way	Heat oven to 400F.
1 cup raw farro, rinsed 3 cups salted water	½ cup raw farro, rinsed 1½ cups salted water	Bring water to a boil. Add farro and adjust heat to keep a medium boil.
		Cook uncovered, stirring a bit so it won’t stick, until tender and a bit chewy, 30 mins.
2 pts cherry tomatoes 7 oz red onion, peeled 2 T. olive oil	2 cups cherry tomatoes 3.5 oz/105g red onion 1 tsp olive oil	Cut onion in 1” wedges. On a sheet pan, combine veggies with oil, making sure everything is well coated and glistening.
Kosher salt + black pepper ½ tsp red-pepper flakes	Kosher salt + black pepper ¼ tsp red-pepper flakes	Add seasonings. Roast until tomatoes blister, 25-30 mins.
Cooked farro ¼ c purchased/DIY pesto	Cooked farro 2 T. purchased/DIY pesto	Make your own or open a jar you bought. When farro is cooked, drain. Stir in pesto.
1 T. lemon zest 2 Tbsp lemon juice	1.5 tsp lemon zest 1 Tbsp lemon juice	Add lemon zest and juice. I used only bottled lemon juice, not the zest.
2 packed c. baby spinach	½ c. fresh spinach/½ c frz	Stir spinach into farro. I used frozen.
Roasted vegetables salt & pepper	Roasted vegetables salt & pepper	Scrape farro into vegetables and stir to combine with juices. Season as needed.
4-oz ball fresh mozzarella ¼ c. flat-leaf parsley/basil	1 oz fresh mozzarella 2 T. flat-leaf parsley/basil	Tear/cut cheese in chunks. Roughly chop herbs. Stir all into farro, and plate.
Cooked shrimp/chicken/ scallops	3.5 oz cooked chicken or scallops	Garnish with protein of choice or not. I used grilled chicken from Sunday’s meal.

Gregor Mendel

July 19, 2023August 9, 2023 ~ me ~ Leave a comment

Green and yellow peas were used by Mendel to track inherited traits over many generations.

Your parents both have brown eyes, but you have blue eyes*. You have detached earlobes, but your mother has attached lobes** — why don’t you take after her more? Those questions were answered by the work of Řehoř Jan Mendel, known to the world as Gregor Mendel. He was born on July 20, 1822, in Silesia, then in the Austrian Empire, now in Czechia. The Mendel family had worked the same farmland for 130 years, and Jan was trained to keep the vegetable garden as well as the bees. His schooling was frequently interrupted by illness. Twice he took the test for a teaching certificate without success. Wishing to pursue his studies, but out of funds — even after borrowing from his sister — Jan became a monk in 1846, taking the name Řehoř [Gregor]. After a stint at University of Vienna, Brother Gregor returned to his abbey to teach physics. A local mentor encouraged Mendel to study genetics, so Gregor worked with peas in the monastery vegetable garden. From 1853 to 1867, he planted and cross-bred 10,000 pea plants. The peas had seven different characteristics [which he called ‘factors,’ now called ‘genetic traits’], including height and color of peas. By carefully transferring pollen from one flower to another, Mendel could influence the resultant pea crop. When a tall plant was crossed with a short one, it yielded a tall plant every time. He called tallness a ‘dominant’ factor and shortness ‘recessive.’ But when he planted their seeds for the next generation, one in four plants with the tall-short parents would be short. His observations lead to Mendel’s Laws of Heredity. 1st Law: dominant factors will always show up in offspring. 2nd Law: each parent has two ‘factors’ yet passes only one of them on to the offspring. In modern Biology classes, we teach the Punnett Square to show how dominant and recessive traits are passed on. Mendel was discouraged from pursuing his research: the Bishop giggled at the thought and suggested that Brother Gregor should grow potatoes. His work stopped when he became abbot, but no one was interested in his ideas anyhow. Twenty years after his death in 1884, his theories were confirmed by scientists. In the 1930s, his work was seen as integral to the study of genetics. With the advent of gene research, doctors today can identify diseases that are dominant and recessive — all thanks to Brother Gregor, the Father of Genetics.

For breakfast, herbs and zucchini from the garden. For dinner — what else?? — a soup of green peas.

* your brown-eyes dominant parents each carry a recessive gene for blue eyes, and you got them both. **your dominant gene for detached earlobes came from your father, since your mother carries the recessive gene for attached earlobes.

Zucchini-Herb ScrOmelette: 152 calories 8.6 g fat 1 g fiber 11 g protein 7 g carbs 80 mg Calcium NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beverages. PB GF Summer squashes were made to be combined with lots of herbs. Then add cheese: bliss!

1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ¼ cup zucchini, grated 2 Tbsp fresh herbs [or more!], chopped 2 Tbsp grated Jarlsberg cheese 1 oz applesauce OR 1.5 oz peaches Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Put the zucchini and herbs into a lightly-spritzed non-stick saute pan. Cook until softened and most of the liquid is evaporated. Whisk the eggs with the cheese and pour into the pan. Scramble it or cook as an omelette, hence ScrOmelette. Prepare the beverages and plate the fruit. Ahhhh. The taste of Summer.

Green Split Pea Soup: 262 calories 1.6 g fat 19 g fiber 20 g protein 46 g carbs 30 mg Calcium PB GF For years we have loved this soup from Picardy, France which comes to us via Anne Willen’s French Regional Cooking. The easiest recipe in the world! HINT: Makes 6 one-cup servings. What you don’t use today, freeze in serving-sized portions.

16 oz bag dry green split peas + water to soak 1 quart water, for making the soup 2 slices bacon 2 stems of thyme salt + pepper to taste

Put the dry peas in a bowl and add water to cover them by 2”. Let them sit and soften for 1.5 hours. Drain. TIP: you will not need the soaking water for the soup, but use it to water the houseplants Put the peas, bacon, thyme, and water in a saucepan. Bring to a gentle boil, then turn down the heat, cover, and simmer for 1¼ hours. NB: Not all the liquid will be used up.That’s fine. Remove the bacon and the thyme stems. Using a food processor, blender, or immersion wand, puree the soup. There should be 6 cups. Soup should be loose enough to run off a spoon, but not too thin. Add water, if necessary, to adjust thickness. Taste for seasonings. Cook the bacon in a saute pan until it is crisp. Crumble it and add to the soup.

Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:

1 two-oz egg = US large	1 two-oz egg
apple + pear	2 slices American/streaky bacon
sage + ricotta cheese	apple or peach
American/streaky bacon + mustard
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

Dinner, single portion for Monday:………………………….. single portion for Thursday:

Canned or cooked salmon	3# chicken or fowl + onion + celery
one 3.5 oz cucumber	Carrot + Worcestershire sauce
4-bean salad + Watercress sauce	White whole wheat flour + peas
prepared mustard + leek or scallion	Dumplings: flour, milk, baking powder, herbs
Sparkling water	Sparkling water

Isaac Watts

July 16, 2023July 11, 2023 ~ me ~ Leave a comment

Only a few years after Issac Watts was born on July 17, 1674, his parents realized that he was a prodigy. He was reading at age 3, learned latin at age 4. Young Isaac delighted in rhyme and his first poem was penned when he was 7 years old. By the time he was 13, he had learned French and two classical languages. Family friends suggested an early admission to Oxford University, to the end of an occupation as an Anglican clergyman. But Isaac spurned the suggestion, since he had been raised as a ‘dissenter.’ His family were Calvinists, followers of the French style of Protestantism, and these views were at odds with those of the English Anglican Church. Isaac’s formal education ended at age 20 and he moved back home. When hymns were sung at their church, Watts noted the lack-luster engagement of the congregation. Hearing his frequent complaints, his father challenged him to write something better. The enthusiastic reception of of Isaac’s new song inspired him to write one new hymn every week for the next 2 years. [Watts did not write the music. The church music director saw to matching music to the words.] The followers of Luther had been singing new songs for 150 years, but Calvin had insisted that the words of hymns be from the Psalms of the Old Testament, which can be rather dreary. Watts re-wrote the psalms, turning out new wordings which could be sung with enthusiasm. Below, note the way Watts reinterpreted the words to be ‘catchier,’ more singable — putting New Testament optimism over Old Testament angst.

Psalm 90 verses 1-8

“O God, Our Help in Ages Past”

Lord, thou hast been our dwelling place in all generations.
Before the mountains were brought forth, or ever thou hadst formed the earth
and the world, even from everlasting to everlasting, thou art God.
Thou turnest man to destruction; and sayest, Return, ye children of men.
For a thousand years in thy sight are but as yesterday
when it is past, and as a watch in the night.
Thou carriest them away as with a flood; they are as a sleep: in the morning they are like grass which groweth up.
In the morning it flourisheth, and groweth up; in the evening it is cut down, and withereth.
For we are consumed by thine anger, and by thy wrath are we troubled.
Thou hast set our iniquities before thee, our secret sins in the light of thy countenance.

O God, our help in ages past,
  Our hope for years to come,
Our shelter from the stormy blast,
  And our eternal home.
Under the shadow of Thy throne
  Thy saints have dwelt secure;
Sufficient is Thine arm alone,
  And our defence is sure.
Before the hills in order stood,
  Or earth received her frame,
From everlasting Thou art God,
  To endless years the same.
A thousand ages in Thy sight
  Are like an evening gone;
Short as the watch that ends the night
Before the rising sun.
Time, like an ever-rolling stream,
  Bears all its sons away;
They fly forgotten, as a dream
  Dies at the opening day.
O God, our help in ages past,
  Our hope for years to come,
Be Thou our guard while life shall last,
  And our eternal home.

Not every worshipper was fond of these new songs, but in time Watts’ hymns became embedded in the musical traditions of protestant churches. Can you imagine Christmas without “Joy to the World”? Thank you, Isaac Watts! For the last 30 years of his life, marked by bouts of fever and weakness, Isaac was the pastor of a Dissenter congregation near London. In addition to his pastoral duties, he was a prolific writer: four books of lyrics; essays on theological topics; education texts; and his 1000s of sermons were collected into books. Watts’ words of faith and Christian virtue sing on in churches across the world, a testament to his talent.

Watts wrote simple, comforting words in his songs. Our meals will be simple, comforting foods from England.

Poached Egg on Toast: 156 calories 5.6 g fat 2.4 g fiber 10.5 g protein 14.6 g carbs 52.6 mg Calcium NB: The food values given above are for the plated foods only, not the optional beverages. PB GF — if using GF bread I never used to like poached eggs, but on a Fast Day, they taste good.

one slice of 70-cal bread [Dave’s Killer Thin-Sliced Bread is great] one 2-oz egg 1 oz of apple or 1.5 oz melon Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

If using an egg poacher, lightly spray the egg cup and heat the water to a simmer. Toast the bread. Poach the egg for 3-4 minutes, according to your taste. Slide egg onto the toast; season to taste; enjoy with your beverage of choice.

Vegetable Pie: prepared with LATTICE + cheese: 1 Serving = 236 calories 9.4 g fat 4.6 g fiber 7 g protein 44 g carbs 115.6 mg Calcium PB GF – if using GF puff pastry. This excellent recipe is from allrecipes.com. I removed most of the oil and half of the puff pastry, and it still tastes wonderful. The grated cheese is my addition. HINT: This recipe makes enough for 3 servings. For 2 servings, I used an 8” casserole dish.

Sv 3: 1 Sv= 1¼ cup	Preheat oven to 425 F /220 C
1 tsp oil+ 1 tsp water ½ c onion 4 oz mushroom 1 clove garlic	Heat oil+water in a large skillet/ saucepan. Chop the vegetables and cook in oil 3-5 mins, stirring often.
1 lg carrot, peeled ¼# potato, peeled 7” stalk celery 1 c. cauliflower ½ c green beans 1½ c veg broth 1 tsp salt 1 tsp black pepper	Dice carrots and potato. Slice celery and beans into 1” pieces. Cut cauliflower into florets. Add all vegetables to pan, then add broth. Bring to a boil, then turn heat down to a simmer. Cover and cook until vegetables are barely tender, ~5 mins. Season with salt and pepper.
1 Tbsp cornstarch 1 Tbsp soy sauce 2 Tbsp water rosemary + thyme	Mix until cornstarch is completely dissolved. Stir into vegetables with herbs, and cook until sauce thickens, ~3 minutes. TIP: can do day before. For 2 servings, remove 1¼ c and freeze for another use.
1 oz Gouda, grated ½ sheet puff paste OR ¼ sheet, cut for lattice	Pour filling into a baking dish. Sprinkle with grated cheese. Roll out dough and arrange over filling. If not using lattice, cut slits to vent steam.
	Bake until crust is brown and filling is bubbly, ~25 mins

Frida Kahlo

July 12, 2023July 10, 2023 ~ me ~ Leave a comment

Is there an artist more recognizable than Frida Kahlo? She is the icon of the strong woman; of innovative art; and of over-coming adversity. She was born in 1907, and suffered from polio as a child. Ever after, Kahlo wore long skirts to hide her atrophied leg. While attending the prestigious National Preparatory School in Mexico City, Frida first saw the famous Diego Rivera as he painted a mural. She told a friend that some day she would marry him. After a traffic accident that left her with numerous broken bones, she took up painting to keep her occupied while enduring life in a full-body cast. Frida most often painted herself — she said that she was the subject that she knew best. In 1928, Kahlo approached Rivera, asking him for advice on her career. They became romantically involved and married in 1929. A tempestuous relationship ensued. Their’s was an open marriage with separate studios and separate living arrangements. Both of them had other partners and there was so much arguing that no one was surprised that they divorced — only to remarry in 1940. Through it all, she painted: pictures filled with pain and symbolism; with anger and Mexican heritage; with suffering and nature; with sensuality and political fervor. In her lifetime, she was recognized as a fine artist, selling works to collectors in New York City and Paris. After she died on July 13, 1954, her reputation languished, only to be resurrected in the 1990s, followed by a sort of Fridamania. Today she is honored as one of Mexico’s greatest artists and as a major contributor to feminist ideology.

Our meals, are from Frida’s Mexico, probably a bit Americanized, as has been Frida’s legacy.

Mexican Bake: 124 calories 6.5 g fat 1.5 g fiber 8.4 g protein 8 g carbs 76 mg Calcium PB GF Queso, adobo, Mexican oregano – how much more flavor can we pack into these eggs? Try this, it is good.

¼ oz queso fresco one 2-oz egg 1 Tbsp green or red New Mexico chili 0.2 oz roasted red pepper Mexican oregano ½ tsp adobo 1.5 oz mango OR 1 oz blueberries + 1 oz melon, diced Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Spritz a ramekin [for 2 people, Dear Husband prefers to use a 4×6” oval casserole] with oil or non-stick spray and set the toaster oven at 350F. Chop the roasted pepper and stir them into the chili, queso, and other flavorings. DO NOT ADD SALT. Whisk the egg and stir in the above mixture. Pour into the oven-proof dish and bake 12-15 minutes. Plate the fruit, prepare your beverage of choice. Eat con gusto/with pleasure.

Fajitas with Chicken + Vegetables: 286 calories 5 g fat 4 g fiber 24 g protein 35 g carbs 183 mg Calcium PB GF – using corn tortillas It is quick, delicious, and a good way to use vegetables. EatingWell is the source of this super easy meal. HINT: This recipe serves 2 [two] people.

1 tsp oil + 3 tsp water + 6 oz chicken breast 2 c.[9.5 oz] veg, including: 3 oz sweet pepper + 4 oz zucchini + 1 oz red onion + 1.5 oz broccoli 1 tsp chili powder + 1 tsp Adobo	Cut meat into strips or shred if already cooked. Cut vegetables into strips or other edible sizes. Heat oil in wok, stirfry meat, vegetables, water, and seasonings ~ 7 minutes or until cooked and vegetables begin to brown
four 5” yellow corn tortillas @ 60 cal each	Wrap in damp kitchen towel and nuke 30-45 seconds. -OR- Warm on a griddle or in a dry skillet until pliable and starting to brown.
3 Tbsp plain nonfat yog = 2 tsp per tortilla	Smear yogurt on each tortilla. Divide the meat/veg among the tortillas.
1 lime ¼ c cilantro leaves	Serve lime on the side, squeeze juice on fajita contents. Sprinkle with cilantro.

Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:

1 two-oz egg = US large	1.5 two-oz eggs + mixed herbs
1 slice whole-grain bread, 70 calories	Jarlsberg cheese
apple or melon	zucchini
	peach or applesauce
optional smoothie	optional smoothie
optional hot beverage	optional hot beverage

Dinner, single portion for Monday:………………………….. single portion for Thursday:

olive oil + onion + mushrooms + garlic + thyme	1 pound dried green split peas
carrot + potato + green beans + cauliflower	uncured streaky bacon
vegetable broth + cornstarch + soy sauce	thyme
puff pastry + Gouda cheese + rosemary, za’atar
Sparkling water	Sparkling water

Ape-Man & Monkey Trial

July 9, 2023July 4, 2023 ~ me ~ Leave a comment

In 1859, Charles Darwin published the book that was to change science forever, yet ruin his life: On the Origin of Species. It stated that plant and animal life were not static since the start of time, but changed bit by bit over time evolving into new forms of life. In 1871, he followed it up with The Descent of Man, saying that humans are animals just like any other, and that they too evolved — from a non-human ancestor. Cue the torches and pitchforks! Critics said, “Where is the proof? Where are the fossil remains of an ‘ape-man?” In 1856, fossils were found in the Neander River Valley of Germany that looked human — sort of — except they clearly had an ‘ape-like’ jaw and teeth. This was dubbed the Neanderthal [‘thal’ = ‘valley’ in German] Man. Was this the ‘missing link’ between apes and humans?? The issue was hotly debated for decades. On July 10, 1925, in Dayton, Tennessee, John T. Scopes was put on trial for teaching evolution to his high school biology class. [Evolution was an approved part of the state curriculum, although the Butler Act forbad it.] A committee of town leaders had decided that the way to put Dayton on the map would be to stage a ‘show trial’ based on the hot-button issue of evolution. They were right. Media swarmed to the trial, due especially to the participation of two high profile lawyers: William Jennings Bryan for the prosecution and Clarence Darrow for the defense. The two former allies were poles apart on religion, and the highlight of the trial was when Darrow put Bryan on the witness stand, producing a confused set of answers about events from the Book of Genesis. The trial was famously [mis]represented on stage in Lawrence and Lee’s 1955 Inherit the Wind, made into a movie in 1960 [the clip of Darrow on the stand is from the film — not court transcripts]. The guilty verdict against Scopes, subsequently set aside by acquittal, did not end the controversy of creationism vs. evolution. In 2005, a case in Dover, Pennsylvania took on the constitutionality of teaching creationism. Evolution won. On July 11, 1997, German scientists used DNA to analyze the Neanderthal genome — a major step in determining the relationship between them and us. Results showed that Neanderthals were humans, Homo neanderthalensis, but not ancestors of modern humans, Homo sapiens. Analysis of Homo sapiens DNA, shows that most people of non-African origin carry some genetic material from Neanderthals. The study of the past, through archeology, paleo-biology, and geology, has much to teach us about human evolution. The Bible has much to teach us about religious evolution.

Our meals today are from the Eastern-Central part of the US, where the Monkey Trial was held. The foods are traditional and familiar, just the way the people liked it. William Jennings Bryan died of a heart attack five days after the conclusion of the trial — some say it was from over-eating at a turkey dinner.

Scrapple Scramble: 168 calories 14 g fat 2 g fiber 11.4 g protein 9.4 g carbs 64.6 mg Calcium NB: Food values shown are for the ScrOmelette only, and do not include the optional beverages. PB GF – scrapple is supposed to be made with cornmeal and buckwheat flour, not wheat flour. Check the label. This is a great way to use any left-over scrapple, in case you cooked too much earlier in the week.

1½ two-oz eggs HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week. ½ oz scrapple, cooked, diced 2 Tbsp scallion or chives, sliced thinly 1.5 oz strawberries Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Dice the scrapple and slice the scallion. Spray a non-stick pan with cooking spray and cook the scrapple and scallion until they are warm. Whisk the eggs with salt and pepper and pour over the ingredients in the pan. Scramble to your liking. Plate with the strawberries and enjoy your beverage of choice. This is a real taste of South-Eastern Pennsylvania!

Turkey Dinner: One of the great American meals is “Turkey with all the trimmings.” This could be found at a country restaurant [often with white or yellowish gravy] or at the holiday table. What if you ate ‘some of everything’ as one commonly does? I’m not going to tell you what to eat, but I will provide you with some calorie counts for common foods:

4 oz turkey breast, roasted, skinless	153 calories
½ cup green beans	21 calories
½ cup breadcrumb stuffing	176 calories
½ cup peas	62 calories
1/2 cup mashed potatoes	118 calories
2 Tbsp cranberry sauce	55 calories
4 Tbsp gravy	32 calories
pumpkin pie, 1/8^th of a 9” pie	316 calories

Religions: Hussites

July 5, 2023June 29, 2023 ~ me ~ Leave a comment

A general world history course often rushes from the Middle Ages to the Protestant Reformation as if not much happened in between. Then up pops Martin Luther, 95 Thesis in hand, as if he were the first to want to reform the Roman Church. There were reforms of the monastic orders by Benedict in the 6th century and by Bernard in the 11th. But after one and a half millennia, the original thread of the Christian Church had become a bit tangled. Jan Hus had worked his way up from being a poor farmer’s son in Bohemia to being Rector at the Prague University. After reading the [banned] works of John Wycliffe, Hus saw flaws in the church hierarchy and he proposed changes to get it back to the original ways. At that time, the Roman Church was striving to overcome schisms and disunity, so they did not want to hear any criticism from the ranks.

Jesus’ church reforms, 30 CE	The Roman church in 1400 CE	Hus’ reform ideas 1400 CE
Poverty for all preachers	Popes and bishops lived lavish lifestyles, like princes with perks	Poverty for all clergy
Said the church is not a place for buying and selling	Selling indulgences to raise funds for churches	No sales of indulgences
Preaching in local languages	Preaching in latin only	Preaching to Czechs in Czech
Gave followers bread and wine at the Last Supper	At communion, priests got wine + bread. People got only bread.	At communion, both bread and wine for all people.
He read scripture in his own language	All bibles were in latin and translation was forbidden	Bibles should be in local languaages for all to read.

His views against indulgences put him at odds with the King of Bohemia. His insistence on preaching in Czech angered the Church. Daily, he gained followers. Hus was called to the Council of Constance to discuss his views. They immediately condemned him [and the deceased Wycliffe] for heresy. Hus was burned at the stake on July 6, 1415. His ashes were shoveled into the river so there would be no veneration of his remains. Everyday Czechs were infuriated by his death. Hus was seen as a reformer and a patriot. The Hussites took arms against the Church and the King, engaging in the 14-year war of religion in which they defended the ideas of Hus. One Hundred years later, the Reformation began in Germany and two-thirds of Czechs left the Catholic church and became followers of Luther.

What was then Bohemia, became the western part of Czechoslovakia, and is now Czechia. But they still like the same food traditions that have been handed down through the centuries. Our breakfast and dinner are typical of foods from the time of Jan Has.

Bohemian Breakfast: 174 calories 9 g fat 4 g fiber 8.6 g protein 17.6 g carbs 130 mg Calcium PB A typical farmer’s breakfast from Medieval Bohemia makes for a fine modern-day Fast meal. Very easy preparation.

1 slice 70-calorie whole-grain bread 3 Tbsp unsweetened applesauce 1 oz Camembert cheese.

Lightly toast the bread. If you wish, lightly warm the applesauce to take off the refrigerator chill. Spread the applesauce on the bread and plate with the cheese. Simple, satisfying, delicious.

Czech Garlic Soup Česneková polévka: 194 calories 5 g fat 4 g fiber 9 g protein 27 g carbs 84 mg Calcium PB GF – if using GF 100% rye bread What could be better on a cold winter’s night than a cozy bowl of soup? This is a classic from czechcookbook, but feel free to make it your own. The calorie count is so low that you could add other vegetables or low-fat meat. HINT: This recipe makes 8 cups of soup. One serving = 1 cup

1 Tbsp unsalted butter OR bacon fat 7 cloves garlic	Chop garlic and saute in butter/fat in a stock pot.
7 cups water OR Chicken OR Beef Broth 1½ tsp salt 3 cups cubed potatoes 3 cups cubed parsnips	Peel potatoes and parsnips and cut in cubes. Add with salt and broth to the stock pot. Simmer 20 minutes, until vegetables are just under-done.Remove ½ cup soup stock and cool.
1 two-oz egg ½ cup of soup stock 1 tsp marjoram	Whisk egg, then whisk it into reserved soup stock. Return to the stockpot, stirring, and add marjoram. Taste for seasoning. Let sit in a cool place 8-24 hours.
Per person: ¼ oz rye/whole-grain bread Per person: ¼ oz Swiss cheese Per person: side salad	Cut bread into cubes and toast them. Grate cheese over them while hot. Use to garnish the reheated soup at serving time. Add a side salad for more nutrients.

Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:

1.5 two-oz eggs	1.5 two-oz eggs + Mexican oregano
scrapple made with cornmeal + buckwheat	queso fresco + New Mexico green chilis
Scallion	roasted red pepper + adobo powder
strawberries	blueberries + melon
	optional smoothie
optional hot beverage	optional hot beverage

Dinner, single portion for Monday:………………………….. single portion for Thursday:

roast turkey + ‘all the trimmings’	chicken breast meat + yellow corn tortillas
an analysis of a feast	cilantro + sweet peppers + zucchini
	red onion + adobo powder + broccoli
	chili powder + plain yogurt + lime
Sparkling water	Sparkling water

Québec City

July 2, 2023April 6, 2024 ~ me ~ Leave a comment

When Samuel de Champlain sailed up the Saint Lawrence River in 1608, perhaps he thought that he had found the fabled Northwest Passage through North America to the Pacific. Instead he ended up in a place with a great potential. The broad river narrowed as it turned, and it was dominated by huge cliffs. Below the cliff was a low, flat area for landing boats. This was a natural fortress and on July 3, Champlain claimed it as the site for his trading post: fur trappers and explorers seeking trade. The area was called Québec, from the Algonquin language, meaning ‘where the river narrows.’ For a few years, it was run by distant France, but it 1645, it came under local control and grew into a real settlement: priests and nuns set up schools for the population influx. When Louis XIV named it the capital of New France, the town grew: bureaucrats, soldiers, and nobility seeking status and wealth. Government buildings and residences were built on the heights, surrounded by a palisade. The lower town bustled with merchants, tradespeople and their houses. In the mid-1600s, Québec City had a cathedral [Notre-Dame de Québec, 1647], the Jesuit College [1637] and a seminary [which became Université Laval]. Tensions between France and England lead to the Battle of Quebec in 1759, when British rule ensued. Trade in lumber became the new cash cow for the port as Québec tried to strike a balance between its French past and the modern British influence. They succeeded well: the Old Town, with its fortifications, its elegant upper town and tourist-quaint lower town, is a destination for those seeking a sojourn in the most European city in North America.

Preserved meat and local mushrooms no doubt were common menu items in early New France. If the colonizers had been smarter, they would have eaten more like their indigenous neighbors, as we will do at dinner.

Mushroom-Sausage Bake: 138 calories… 7.6 g fat… 0.5 g fiber… 10.5 g protein… 6.5 g carbs… 40 mg Calcium NB: The food values given above are for the egg bake and fruit only, not the optional beverages. PB GF This is a happy combination of flavors, especially when mushrooms are fresh.

1 chicken breakfast sausage at 33 calories each 1 two-oz egg ¼ oz mushrooms ¾ tsp Parmesan cheese, grated 1.5 oz unsweetened applesauce Optional: 5 oz fruit smoothie or berry-yogurt smoothie [88 calories] Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water

Cook the mushrooms [if raw] by poaching in a little hot water for a minute, then chop. Slice sausage thinly. Spritz a ramekin with oil or non-stick spray and set the toaster oven at 350F degrees. Put sausage slices in the baking dish. Whisk the egg with the mushrooms and cheese, and pour into the ramekin. Bake 12-15 minutes. Spoon out the applesauce and pour the beverages.

Abenaki Feast: 281 calories 6 g fat 5 g fiber 27 g protein 36.4 g carbs 13 mg Calcium PB GF This meal is made from ingredients available to the Abenaki People of Northern New England: corn, shell beans, salmon, and maple syrup. A fine feast for Indigenous Peoples and the rest of us too. The salmon I chose is from the West Coast, but that is because there is very little wild salmon left in the North-East.

3.5 oz salmon, such as wild-caught Sockeye 2 tsp real maple syrup ¼ c lima beans 1/3 c corn kernels

Choose a heavy saute pan with a lid and spray it with cooking oil. Place the fish in the pan and brush it with some of the maple syrup – using just enough to cover the fish but not so much that it runs into the pan. Salt and pepper it, cover and cook on medium-high for 4 minutes. Combine the vegetables, and warm them gently. Uncover the fish, brush with more syrup, cover and cook another 2 minutes. Brush on the remaining syrup, cook fish until it is done. Plate and enjoy a proper pre-colonial meal.

	me on Let Me Entertain You… Di…
	Mya on Let Me Entertain You… Di…
	Peter Eppig on Robert Gould Shaw
	me on 10 Years of FASTing
	Karen Loudon on 10 Years of FASTing

Eating well, with creative recipes, to follow the Fasting Lifestyle according to Michael Mosley's "Fast Diet."

Join me in following the Fasting Lifestyle, with recipes & tips

Author: me

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Ape-Man & Monkey Trial

Religions: Hussites

Québec City

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